TXT PROGRAMMING 02/08/21-02/13/21 STRENGTH WEEK: #1

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges
 
    20-30  Lunge Strength  3 rounds
5/5 Dbl KB forward Lunge
5/5 Dbl KB Bulgarian Split Squat
5/5 Dbl KB Single Leg RDL + KB Clean

 
30-45     WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees + Spider Plank PU

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge ( IF YOU FEEL CRAY JUMP LUNGE + KB SNATCH)

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW or 1 min 5/5 MTN CLIMBERS & 5 Touch Jump

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge ( IF YOU FEEL CRAY JUMP LUNGE + KB SNATCH)

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees + Spider Plank PU
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 8 Min AMRAP
2 x Walk out, push back, hop Pulsing lunge 10 r/l
10 Push up w/ double shoulder tap 
40 Bicycles
  
20-30   Vertical press Strength
3 Rounds
5 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
5 DBL KB NEUTRAL Strict Pess 
5 HINDU PUSHUP
5 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

THEN  FINISH WITH
30 OVERHEAD KB SWING (KX 35W/53M)

30-45    WOD 
BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 CAL ROW  OR 10/10 BENT OVER ROW to CLEAN
10 DBL KB CLEAN (KX 35W/53M)
10 BOX JUMP (KX 20inW/24inM) OR Box Step Up 
10 BALL SLAM (KX 15W/30M) OR GOB CLEAN to O.H. PRESS

BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (ZOOM 1 MIN GOBLET JUMP JACK)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock
 
    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Bird Dog
Hollow body Hold
Dead Bug
 
30-45    WOD:
15 min AMRAP 2 min ON// 1 MIN BURPEE
1R/1L Turkish Get Ups (KX 35W/53M)
10 Sit Up with Russian twist
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3 inch worm walking hands out as far as they can go
3/3 Side Lunge
3/3 Squat & Halo
10 Jump Jack
 
    15-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD
3 ROUNDS
10 WALL BALL (KX 14w/20m) or zoom thruster
30 JUMP ROPE OR 6 DBL UNDER OR 30 JUMP JACKS
15 DIPS
30 JUMP ROPE OR 6 DBL UNDEROR 30 JUMP JACKS
15 CHINUP
30 JUMP ROPE OR 6 DBL UNDEROR 30 JUMP JACKS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
1 min plank hold
30 sec mnt climber
1 min reverse plank hold
30 sec glute bridge
1min side plank leg lift right- (do left second round)
30 sec jump squats
 
    20-30    Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD  
  LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
                7 Vups
                7 Snatches R (KX 35W/53M)
                7 Snatches L
                7 Burpees
                7 Pullups

 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 5R/5L Split Squats & 5 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min
 
    20-30    Squat Strength Time for tempo!!
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD
  “The TERRIBLE 10’s” - Make sure student do the most challenging version/weight on each exercise, or they will finish the circuits too quickly. 

·         5 rounds: (8 min Cut Off)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off)

o   10 Thrusters (KX DBL KB 35W/53M)

o   10 Deadlifts (KX DBL KB 35W/53M)

·         5 rounds: (8 min Cut Off)

o   10 Weighted Sit Ups

o  10 Superman

1 MIN AB MAT BUTTERFLY SITUP  BURNOUT